ADHD with Jenna Free

Afleveringen

• 62: Improve Your ADHD Working Memory Without Apps or Lists 01.06.2026 24min

  Your memory keeps failing you, and you can't figure out why. You forget why you walked into the room, lose your train of thought mid-sentence, and miss steps in tasks you've done a hundred times. This episode is for the adult with ADHD who's tired of feeling like their brain just won't cooperate. I'm breaking down what's really happening with ADHD working memory, why fight or flight and cortisol make it significantly worse, and why regulation, not another system or app, is where the real improvement comes from. Grab the free ADHD Regulation Guide in the show notes and start there. 00:00 – What Is ADHD Working Memory? 02:36 – How Fight or Flight Makes ADHD Working Memory Worse 05:05 – Why Your Brain Prioritizes Some Things and Drops Others 08:23 – Working Memory, Stress, and the ADHD Nervous System 18:18 – All or Nothing Thinking and the Fear of Forgetting 22:50 – The Real Fix for Improving Working Memory in ADHD Check out the full show notes and other resources at https://jennafree.com/blog/improve-your-adhd-working-memory Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician certification launching in September. Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
• 61: How to Stop ADHD Revenge Bedtime Procrastination for Good 25.05.2026 28min

  You already know you're staying up too late. You've tried going to bed earlier, and it hasn't stuck, and if you have ADHD, there's a real reason for that. This episode is for the ADHD adult who's exhausted but can't seem to stop hoarding the night away. I'm breaking down why revenge bedtime procrastination and ADHD are so deeply connected, what's driving it at the level of the nervous system, and why fixing your night routine won't help much if the real problem is happening during the day. Grab the free ADHD Regulation Guide. 00:00 – What Is Revenge Bedtime Procrastination? 02:29 – How ADHD Dysregulation Fuels Bedtime Procrastination 04:04 – Resentment, People Pleasing, and Saying No 14:20 – Radical Mindset Shift: "I Choose My Day" 23:37 – Easy Bedtime Routines for ADHD: Practical Tips Check out the full show notes and other resources at https://jennafree.com/blog/revenge-bedtime-procrastination-adhd Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician certification launching in September. Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
• 60: Why ADHD Therapist Training Falls Short and What Clinicians Need 18.05.2026 30min

  You're a clinician who cares deeply about your ADHD clients. You're giving them solid strategies, and they're still not moving forward. It's not a compliance problem. It's a missing layer in how ADHD is being treated. I'm breaking down what that missing layer is, why most ADHD therapist training leaves practitioners without a clear clinical path, and what becomes possible when nervous system regulation becomes the foundation of your work. Grab the free clinical reference guide, How to See Dysregulation in Your ADHD Clients. 00:47 – Training Gaps in ADHD Therapist Education 05:10 – ADHD, Fight or Flight, and the Nervous System 11:13 – Why Skill-Building Fails Without Regulation First 16:00 – What Changes When Clients Get Regulated 24:59 – How to Spot Dysregulation in Your ADHD Clients 30:05 – A Vision for Making Regulation the Standard in ADHD Treatment Check out the full show notes and other resources at  https://jennafree.com/blog/why-adhd-therapist-training-falls-short Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician training launching in September Want more thriving with ADHD? Come hang out with me on Instagram Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group
• 59: 5 Daily Habits to Stop ADHD Nervous System Dysregulation 11.05.2026 17min

  You're exhausted from holding your day together with caffeine, willpower, and good intentions, and it still falls apart. If your nervous system feels like it's always one step away from chaos, this episode is for you. Five ordinary things are probably fueling your ADHD nervous system dysregulation without you realizing it. I'm breaking them down one by one, explaining why they keep your system stuck in fight-or-flight mode and what to do instead. This isn't the deep internal work, but it's the best place to start. Grab Jenna's book, The Simple Guide to ADHD Regulation, wherever books are sold. 00:00 – ADHD and the Nervous System Connection 01:16 – Caffeine, Stimulants, and Your Fight or Flight Response 04:27 – Why Skipping Meals Makes ADHD Symptoms Worse 07:44 – How Scrolling Soothes Dysregulation Without Healing It 09:22 – The Bathroom Break You Keep Skipping and Why It Matters 11:32 – Why a Lopsided Schedule Fuels the ADHD Burnout Cycle 15:19 – A Practical Recap of All Five External Regulation Tips 16:28 – Why Internal Work Is What Makes the External Stuff Stick Check out the full show notes and other resources at https://jennafree.com/blog/adhd-nervous-system-dysregulation-habits  
• 58: How to Break the ADHD Frantic Crash Cycle for Good 04.05.2026 19min

  You wake up already behind, spin into frantic mode, then crash. If that cycle feels like just who you are, it isn't, and this episode explains why. I'm breaking down the ADHD frantic crash cycle: what's driving it, why pushing through the frantic phase makes the crash worse, and what it looks like to start healing nervous system dysregulation instead of just coping with it. If you're tired of the roller coaster and ready to get off it for good, start here. And if you're ready to do the deeper work, Jenna's ADHD Groups program is open now for a limited time at https://www.adhdwithjennafree.com/groups. 00:47 – The ADHD Frantic Crash Cycle Explained 02:53 – Why Intensity Leads to Burnout 04:35 – The Problem With "Ride Your High Energy" Advice 06:45 – ADHD Identity and Why Symptom Content Is Keeping You Stuck 13:21 – From Functional Freeze to a Regulated Life 15:09 – Simple Steps to Recognize and Interrupt Fight or Flight 16:54 – The Mindset Work Behind Long-Term ADHD Healing Check out the full show notes and other resources at https://jennafree.com/blog/how-to-break-adhd-frantic-crach-cycle Let's stay connected! Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
• 57: Why ADHD Paralysis Keeps Coming Back And How to Heal It 27.04.2026 24min

  You're frozen, you finally panic into action, you crash. Then you do it all over again tomorrow. If that cycle feels impossible to break, this episode is for you. I'm breaking down why ADHD paralysis keeps coming back no matter how hard you try, why the fixes that seem to work are making things worse, and what healing it at the root looks like. Plus, grab a spot in the free live workshop, Get Unstuck for Good. 02:36 – Why Short-Term Fixes Make ADHD Symptoms Worse 05:38 – Common ADHD Productivity Strategies That Backfire 09:50 – Nervous System Regulation as the Real Key to Getting Unstuck 16:56 – The Long-Term Approach to Healing ADHD Paralysis Check out the full show notes and other resources at https://www.jennafree.com/blog/why-adhd-paralysis-keeps-coming-back Let's stay connected! April 29th: Get Unstuck for Good: Healing ADHD Paralysis at the Root Workshop Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
• EP. 56: Productive Procrastination: How to get back to what matters 20.04.2026 16min

  What if productive procrastination isn't about seeking dopamine or being undisciplined? What if you're cleaning the kitchen before work because your nervous system thinks your work project is a bear you need to run from? In this episode, I break down why you avoid the important task and do everything else instead. It's not laziness. It's your system avoiding what feels dangerous. And every time you avoid, you're training your nervous system that the task is unsafe. Put on your regulation goggles. See yourself as an animal in dysregulation, not someone who's failing. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Join the free ADHD Regulation Workshop - Get Unstuck for Good (April 29th) -- www.jennafree.com/adhdworkshop Want to dive into this work to reduce symptoms and make life more enjoyable? Learn more about ADHD Groups here -- www.adhdwithjennafree.com/groups Get "The Simple Guide to ADHD Regulation" - www.jennafree.com/book Connect with Me Instagram TikTok
• EP. 55: Are you thriving or surviving with ADHD? 13.04.2026 25min

  What if your ADHD symptoms are being amplified because you're stuck in survival mode? What if the reason life feels so overwhelming is because your system thinks you're in danger when you're actually just... living? In this episode, I break down what's happening in your body when you're in survival mode vs. when you're regulated. It's not just a mindset. It's biological. When you're in fight or flight, your executive functioning goes down, your energy burns out fast, and you're stuck in freeze, scattered, or constant reaction. When you regulate, your capacity expands, symptoms lessen, and you can actually be present in your life. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Join the free ADHD Regulation Workshop - Get Unstuck for Good (April 29th) -- www.jennafree.com/adhdworkshop Want to dive into this work to reduce symptoms and make life more enjoyable? Learn more about ADHD Groups here -- www.adhdwithjennafree.com/groups Get "The Simple Guide to ADHD Regulation" - www.jennafree.com/book Connect with Me Instagram TikTok
• EP. 54: Spending, Hoarding or Avoiding: The Survival Mode Money Pattern ADHDers get stuck in 06.04.2026 14min

  What if your money problems aren't about being irresponsible or bad at planning? What if you're just stuck in survival mode... swinging between spending, hoarding, or avoiding? In this episode, I break down the four money patterns dysregulated ADHDers get stuck in. It's not about budgets or apps. It's about getting out of fight or flight. When you're regulated, you make conscious choices with money. When you're dysregulated, you're either impulsively spending, paralyzed by fear, avoiding your accounts, or obsessively checking them. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Ready to get back in the driver's seat with money? Join the ADHD and Money Workshop -- www.adhdwithjennafree.com/adhdmoney Want to dive into this work to reduce symptoms and make life more enjoyable? Learn more about ADHD Groups here -- www.adhdwithjennafree.com/groups Get "The Simple Guide to ADHD Regulation" - www.jennafree.com/book Connect with Me Instagram TikTok
• EP. 53: ADHD? Emotional Dysregulation Isn't the Problem 30.03.2026 22min

  What if emotional dysregulation isn't the problem? What if trying to control your emotions is why you're still stuck? In this episode, I break down why emotional regulation is just a symptom. The real problem is nervous system dysregulation. Your emotions aren't proof you're failing. They're proof your nervous system feels unsafe. When you stop trying to control the emotion and start regulating your nervous system, everything changes. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Want to dive into this work to reduce symptoms and make life more enjoyable? Learn more about ADHD Groups here -- www.adhdwithjennafree.com/groups Get "The Simple Guide to ADHD Regulation" - www.jennafree.com/book Connect with Me Instagram TikTok
• EP. 52: Why ADHD Self-Awareness Still Leaves You Stuck 23.03.2026 14min

  What if being "too self-aware" isn't actually the problem? What if you're just aware of the symptom but not the mechanism creating it? In this episode, I break down why ADHD self-awareness still leaves you stuck. You know you rush, procrastinate, and avoid. But knowing the behavior doesn't change it because awareness at the surface level isn't deep enough. True awareness isn't knowing what you're doing. It's understanding why it's happening. When you understand the thoughts, beliefs, and nervous system patterns driving the behavior, that's when real change begins. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Want to dive into this work to reduce symptoms and make life more enjoyable? Learn more about ADHD Groups here -- www.adhdwithjennafree.com/groups Get "The Simple Guide to ADHD Regulation" - www.jennafree.com/book Connect with Me Instagram TikTok
• EP. 51: Is this ADHD, Anxiety or both? 16.03.2026 20min

  What if your anxiety isn't a separate diagnosis you need to manage on top of your ADHD? What if it's just your nervous system stuck in fight or flight... doing exactly what it thinks it's supposed to do? In this episode, I break down the connection between ADHD and anxiety and why I put them in the same bucket: dysregulation. Your brain isn't broken and it's not against you. It's just confused about whether you're actually in danger. When you understand that, the anxiety starts to make a lot more sense, and it becomes a lot easier to soften. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups is where we dive in -- www.adhdwithjennafree.com/groups Pre-order "The Simple Guide to ADHD Regulation" - www.jennafree.com/book Pre-purchased The Simple Guide to ADHD Regulation? Join our free book club -- www.adhdwithjennafree.com/bookclub Connect with Me Instagram TikTok
• EP. 50: How to Work with ADHD Clients: What Therapists and Clients Need to Know 09.03.2026 12min

  What if your ADHD therapy is accidentally keeping you stuck? What if focusing on strategies and systems alone is missing the most important piece? In this episode, I break down what both therapists and clients need to know about working with ADHD. Good therapy should help you feel more regulated, not just more self-aware. When therapy focuses on external tools without addressing your internal dysregulated state, you stay stuck in the same cycles. Regulation expands your capacity. Strategies just help you cope within your current limits. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups are now open -- www.adhdwithjennafree.com/groups Pre-order "The Simple Guide to ADHD Regulation" -- www.jennafree.com/book Pre-purchased The Simple Guide to ADHD Regulation? Join our free book club -- www.adhdwithjennafree.com/bookclub Connect with Me Instagram TikTok
• EP. 49: Why You Can't Start Tasks and The Fight or Flight Response That's Really Running the Show 02.03.2026 24min

  What if task initiation isn't actually an ADHD brain problem? What if the reason you can't start tasks is because your brain is stuck in fight or flight? In this episode, I break down why task initiation struggles are really about dysregulation, not dopamine deficiency or executive dysfunction. When you're in survival mode, your brain needs urgency, novelty, challenge, or interest just to get moving. When you regulate, you can just decide to do things. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups are now open -- www.adhdwithjennafree.com/groups Pre-order "The Simple Guide to ADHD Regulation" - www.jennafree.com/book Pre-purchased The Simple Guide to ADHD Regulation? Join our free book club -- www.adhdwithjennafree.com/bookclub Connect with Me Instagram TikTok
• EP. 48: Why ADHDers Lose Perspective and The Survival Mode Trap That Keeps You Zoomed In 23.02.2026 23min

  What if the reason you can't stop scrolling, avoiding, or seeking comfort isn't a willpower problem? What if your brain is just stuck in survival mode... zoomed in so far that you've lost sight of what actually matters? In this episode, I talk about what happens when the ADHD brain zooms in and how it quietly steals your perspective on what's important. When you're dysregulated, your brain is focused on getting through the day. Not living it. The more regulated you become, the easier it gets to zoom back out and make decisions your future self will actually thank you for. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups are now open -- www.adhdwithjennafree.com/groups Pre-order "The Simple Guide to ADHD Regulation" - www.jennafree.com/book Connect with Me Instagram TikTok
• EP. 47: Always Rushing? You're Making Everything Worse. Here's Why Slowing Down Works. 16.02.2026 28min

  What if rushing is making you late instead of helping you get there on time? What if all that frantic energy is actually lowering your executive functioning and making everything harder? In this episode, I break down why rushing isn't just an ADHD thing, it's dysregulation. When you slow down and focus instead of rushing and panicking, you become more efficient, less distracted, and literally have more brain function. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups are now open -- www.adhdwithjennafree.com/groups Pre-order "The Simple Guide to ADHD Regulation" - www.jennafree.com/book Connect with Me Instagram TikTok
• EP. 46: Why "Honoring Your ADHD" Can Keep You Stuck and The Misunderstanding That Makes Things Worse 09.02.2026 22min

  What if honouring your ADHD brain is actually making things worse? What if the relief you feel from avoiding stressful tasks isn't self-acceptance... but dysregulation running the show? In this episode, I break down three common ways we think we're honouring our neurodivergence, but we're actually fueling the dysregulation. There's a difference between conscious choice and compulsive avoidance. One is empowering. The other keeps you stuck. We'll look at: why avoiding things that cause anxiety (like mail) tells your nervous system they're dangerous - making the problem worse over time how the panic sprinter cycle (frantic bursts then crash) isn't your natural state - it's your brain in fight or flight why text message overwhelm is dysregulation, not neurodivergence (all-or-nothing thinking, perfectionism, feeling like demands) the key question: is this a conscious choice I'm making, or is dysregulation making choices for me? how to break these cycles by facing things with regulation work - not white-knuckling, not avoiding You're an adult. You can do whatever you want. But when you're making choices from a regulated place, you'll actually want to do the things that used to feel impossible. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups are now open -- www.adhdwithjennafree.com/groups Pre-order "The Simple Guide to ADHD Regulation" -- www.jennafree.com/book Connect with Me Instagram TikTok
• EP. 45: Want to Be Regulated? Stop Chasing Safety. Align with Reality. 02.02.2026 21min

  What if trying to feel calm and quiet isn't working? What if focusing on making your body feel "safe" isn't making much difference? In this episode, I share a core shift in the ADHD Regulation approach: Regulation isn't always being zen and calm. Regulation is aligning with reality. When you are no longer fighting with reality your system can relax and just be. Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups are now open -- www.adhdwithjennafree.com/groups Pre-order "The Simple Guide to ADHD Regulation" - www.jennafree.com/book Connect with Me Instagram TikTok
• EP. 44: Why ADHDers Get Stuck in Paralysis and The Counterintuitive Way Out 26.01.2026 20min

  Pre-order "The Simple Guide to ADHD Regulation" - linktr.ee/adhdwithjennafree ADHD Regulation Groups are now open! - www.adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction & Physical Regulation Moment 01:00 What is ADHD Paralysis? The Traditional View 02:00 The Missing Piece: Fight or Flight 03:00 Executive Dysfunction vs. Dysregulation 04:00 Jenna's Personal Experience with Paralysis 06:00 Understanding the Freeze Response 08:00 Why Forcing Yourself Makes It Worse 11:00 The Alternative: Getting Your Foot Off the Brake 12:00 The Power of "Slow and Steady Wins the Race" 14:00 Practical Steps for Paralysis Moments 16:00 The Overwhelm-Paralysis Pipeline 18:00 Beliefs That Changed Everything Summary In this episode, I talk about ADHD paralysis and why the mainstream understanding is missing a huge piece. The traditional view says paralysis stems from executive dysfunction, but here's the problem: it doesn't account for the fact that most ADHDers are also in fight or flight. We're dysregulated. When we're in fight-flight-freeze-fawn, so many symptoms of ADHD and dysregulation overlap that we can't tell what's coming from where. The mainstream message assumes it's all coming from your ADHD brain, but my perspective is that yes, we have an ADHD brain and that kicked us into fight or flight - but now so much of what we're dealing with is actually the dysregulation, not the ADHD itself. This is amazing news because you can get out of dysregulation. I share my personal experience: since focusing almost solely on regulation, I haven't experienced paralysis in a year and a half. I break down what's happening in the freeze response - physical symptoms like muscle tension and fatigue, psychological symptoms like dissociation and feeling stuck. Here's the counterintuitive piece: when you feel stuck, you feel like you need to force yourself back into action with urgency, guilt, and shame, but this will not help - it only makes it worse. You might get moving short-term, but it triggers more dysregulation, creating more paralysis. The alternative is to get your foot off the brake - reduce tension and frantic energy. I walk through the importance of physical regulation in paralysis moments (deep breath, drop shoulders, speak out loud "I'm safe"), why belief work like "slow and steady wins the race" is vital, and how to work on the overwhelm-paralysis pipeline. The real question isn't how to force yourself out of paralysis - it's how to heal the dysregulation causing the freeze response. Action Step This week, when you experience paralysis, notice it objectively with curiosity - not judgment. Ask yourself: is overwhelm present right before the paralysis? They often go together. Instead of forcing yourself with urgency or shame, try the physical regulation approach: take a deep breath, drop your shoulders, slow down. If you're stuck on the couch, say out loud "I'm laying on the couch. I'm safe. It's okay." This might feel counterintuitive when you feel like you should be jumping into action, but remember - the white-knuckling grip is what's causing the freeze. Relaxing that grip is how you eventually stop freezing up. It won't get you unstuck in that second, but if you do this whenever you think of it, you're working on reducing paralysis long-term instead of just forcing yourself through it short-term. And start playing with the belief "slow and steady wins the race" - can you find even a crack in your armor where part of you goes "maybe that's true"? Takeaways ADHD paralysis is often caused by nervous system dysregulation (the freeze response) rather than just executive dysfunction - and freeze is workable through regulation The mainstream view blames paralysis on having an ADHD brain, but much of what we're dealing with in adulthood is actually the dysregulation our different brain kicked us into Forcing yourself with urgency, guilt, shame, and fear might get you moving short-term, but it makes the paralysis worse long-term by triggering more dysregulation The freeze response causes physical symptoms (muscle tension, chronic fatigue, restricted breathing) and psychological symptoms (dissociation, emotional numbness, feeling stuck, hypervigilance) Getting out of paralysis requires the opposite of what feels intuitive - you need to reduce tension and frantic energy (get your foot off the brake), not increase it with more force Connect with Me Instagram TikTok
• EP. 43: What does regulation do for ADHD? 19.01.2026 21min

  ADHD Regulation Groups are now open! - www.adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction: Not Regulating for Regulation's Sake 01:30 ADHD Regulation Groups Are Open 03:00 Why "Should" Never Sustains Motivation 05:00 Push Motivators vs Pull Motivators 07:00 The Real Question: Do I Want a Regulated Life? 08:00 Benefit #1: Blood Flow Returns to Your Brain 08:30 Benefit #2: Executive Functioning Increases 09:00 Benefit #3: Symptoms Go Down 10:00 Benefit #4: More Sustainable and Consistent Living 14:00 Benefit #5: Enjoyment (The Biggest Motivator) 18:00 Recap: What Are You Pulled Towards? Summary In this episode, I talk about why you shouldn't regulate just because you think you should - and what to focus on instead. I get comments saying "I know I should regulate but I don't know how" or "I should be working on it," and the key here is: regulation is not good or bad, you're not a bad person if you're dysregulated. If you're only doing it because you feel like you should, it's probably not going to end well. Just like exercise - if you're only doing it because you should, it won't stick. But if you genuinely want to feel good, strong, and have a more vibrant life, it's easier to keep up with. I break down why "shoulds" never sustain motivation - they're push motivators (running away from something) versus pull motivators (walking towards something you want). Push motivation works short-term but is unsustainable. Pull motivation keeps you going long-term. I share the 5 key benefits of ADHD regulation to help you connect with what you're actually pulled towards: (1) Blood flow returns to your prefrontal cortex so you can think clearly, (2) Executive functioning increases, (3) ADHD symptoms go down, (4) You can live in a more sustainable and consistent way instead of the frantic crash cycle, and (5) You actually enjoy your life. I share my real-life example: 7 years of being intense then doing nothing versus 2.5 years of showing up every day with no burnout in sight - less work, less stress, more productive. The real question isn't "should I regulate?" - it's "do I want a regulated life and everything that comes with that?" Action Step This week, ask yourself: Am I trying to regulate because I think I should, or because I genuinely want what it gives me? Connect with your pull motivators, not push motivators. Do you want clearer thinking and lower symptoms? Do you want to live sustainably instead of frantically crashing? Do you want to enjoy your life while also being productive? Hold those desires in your mind. If you can't connect with those yet, that's okay - maybe you just know you don't want what you have now (paralysis, brain fog, frantic energy). That's enough to start walking forward. But don't try to force yourself with "should" - that's a recipe for dysregulation. Takeaways Regulation is not good or bad - don't do it just because you think you should, that's a recipe for dysregulation and will never sustain motivation "Shoulds" are push motivators (running away from something) which work short-term but are unsustainable - pull motivators (walking towards something you want) keep you going long-term 5 key benefits of ADHD regulation: blood flow returns to brain for clearer thinking, executive functioning increases, symptoms go down, sustainable consistent living instead of frantic crash cycle, and enjoyment of life The frantic crash cycle is not your natural state - it's you in panic mode and dysregulation, so working on sustainability isn't going against who you are You can have both productivity AND enjoyment - with regulation you get more productive, less stressed, and enjoy life more (not one or the other) Connect with Me Instagram TikTok